In this article about how to limit weight gain during the holidays: We can't avoid it; the holidays are just around the corner. A time of coziness, togetherness, and especially a lot of food. Well, the month of December is not exactly the easiest month to maintain your weight. The gingerbread cookies, filled speculaas, Christmas wreaths, and elaborate dinners are flying at us. Is it something to just accept or something to dive deeper into? We obviously chose the latter.
How to limit weight gain during the holidays explained
Weight gain during the holidays
Traditionally, holidays are characterized by a lot of not-so-healthy eating. This is also reflected in a study on weight gain over an entire year in the United States, Germany, and Japan (see the graph below). Notably, there is a huge spike in Germany between December and January. A significant increase is also seen during the Golden Week in Japan. In principle, gaining weight during the holidays is not a problem if you can compensate for it afterward. However, several studies show that weight gain in other months is only partially compensated. This may explain why people experience an increase in weight as they get older.
Want to limit weight gain? Eat proteins!
Of course, you want to enjoy yourself during the holidays and not worry too much about your weight. We certainly won't say that you should only nibble on carrots, but a little more awareness about what we eat and what it does to our bodies can’t hurt. There is a difference between eating everything that comes your way and moderating what you consume. Just as there is a difference in what exactly you eat. Research shows that the macronutrients (carbohydrates, proteins, or fats) you consume influence your fat gain. Various studies indicate that when people overeat, the intake of proteins results in the least increase in fat. This effect is even greater for people who are used to heavy training. Although more research is needed to deepen these results, it seems that if we overeat, as during the holidays, weight gain can be somewhat limited by choosing protein-rich products. So, are you going to fill your plate again? Daadkracht's advice: take an extra egg, piece of turkey, or meat. Then the damage might not be too bad. And otherwise, we are of course happy to motivate you in the new year to adopt a healthy lifestyle.
Happy holidays!
Also read: 5 breakfasts with more than 25 grams of protein · more articles on our blog · personal training at Daadkracht.
